Nov 22, 2018

 

a) WARM UP:

2 Rounds

  • 2 length bear Crawl
  • 10 Scorpions (lie on your stomach, raise one leg and try to reach opposite foot to opposite hand)
  • 10 Barbell good mornings
  • 10 Deadlifts with empty bar

 

b) STRENGTH:

  • DEADLIFT: 10-7-5-3-3-3-1-1

(use the 10 and 7 as warm up sets, then increase weight as you work through the sets)

 

c) WOD PREP:

  • Box Jumps – 5 Box Jumps- full extension
  • DBall – just go to shoulder – 1-2 practice reps
  • Rope Climb

Every 3 Minutes for 8 Rounds:

  • 30 Second Sandbag Hold
  • 6 Box Jumps
  • 6 DBall to Shoulder
  • 1 Rope Climb

(Performance: steps ups – 24/20, 70/50, 2 ground to stand

Rx: 30/24, 100/70, 1 rope climb with legs

Rx+: 30/24, 150/100, 1 legless rope climb)

Pick a sandbag weight that is a challenge but you know you can hold for 30 Seconds

 

d) Extra:

Alternating EMOM:

  •  Handstand walk: 20-40 ft (or handstand hold for 30s)
  • 5 Strict handstand Pushups (deficit if you can)

 

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